WOD for Sunday, Nov 20, 2022

Every 5min for 2 Rounds
A. 500m row
B. 3 rounds of
6 power snatch 60/40
10 handstand push-up

4 Rounds
3 back squat @75-85%
3 drop jump
2-3min rest

Every 2min for 3 rounds
12 deadlift @60-65%
15 sit-up

3 sets of strict pullups (target 6-12 reps)
2min rest between sets

For time
75 db one arm devils press 22.5/15
in the beginning of each minute perform
20 double unders / 30 single unders

Shoulder press + pushpress
4 x 2+4 @75-95% 1 RM SP

21 – 15 – 9
toes to bar
wallball 20/14

Every 2,5min for 5 rounds of
the following complex:
1 Clean
1 Hang clean
1 Split jerk
start @70% of 1RM c&j
add weight as needed

Clean pull
3 x 3 @90% 1rm c&j

Team workout (team of 3)
25min AMRAP
A. 1 round of
2 rope climb
12 push-up
24 db hang snatch 22.5/15
B. row for calories
C. rest

HERO WOD

"Jack"
20min AMRAP
10 Push press (52.5/40)
10 KB Swing (24/16)
10 Box Jump (60/50)